What Is the Benefit of Eating Young Dandelion Leaves?

Dandelion leaves are rich in vitamins, minerals and phytochemicals.

You might consider the dandelion plant a nuisance weed in your garden, one you pull out and discard to prevent it from spreading. But dandelion has a long history as part of herbal medicine in many cultures. Its leaves contain vitamins, minerals and other natural phytochemicals with biological activity and potential health benefits.

Nutrients

Dandelion leaves contain carbohydrate and protein and provide about 25 calories in one cup of leaves. They also contain healthy fiber, about 2 grams per cup, which can benefit your digestive tract by adding bulk to your stool, helping keep it soft. Dandelion leaves also provide about 20 milligrams of vitamin C per cup, more than 5,000 international units of vitamin A and 2 milligrams vitamin E, along with small amounts of several B vitamins. The leaves also contain several important minerals, including calcium, iron, magnesium, phosphorus, and potassium. In addition to these beneficial nutrients, dandelion leaves contain other natural compounds with medicinal properties.

Components

Dandelion leaves are an especially rich source of beta carotene, which is both a vitamin-A precursor and a potent antioxidant. Other compounds in dandelion are flavonoids, including several luteolins that are also antioxidants. Dandelion leaves also contain several natural chemicals called terpenes that give the leaves their bitter flavor, as well as plant sterols such as beta-sitosterol and stigmasterol. Plants sterols are fatty compounds with a structure similar to cholesterol. They have natural anti-inflammatory properties and can also help reduce absorption of dietary cholesterol into your blood.

Health Effects

Dandelion leaves are used traditionally as a diuretic to increase urine production and benefit the kidneys. Modern research supports this use. For example, a clinical study published in the August 2009 issue of "Journal of Alternative and Complementary Medicine" found that human subjects who consumed an extract from fresh dandelion leaves produced significantly more urine than they had during each of the two previous days. According to the University of Maryland Medical Center, dandelion leaves have been used to also stimulate appetite, improve digestion and calm an upset stomach. Dandelion may also boost your immune system, support the function of your liver and help keep your blood sugar in a healthy range.

How To Use

Dandelion leaves are available from some specialty food stores or health-food stores. You might also harvest fresh dandelion leaves from plants, generally in spring or early summer, depending on your location. Add the leaves to your salad, and combine with other herbs, spices and greens to suit your taste. Alternatively, combine dandelion leaves with fruit, choosing berries or other naturally sweet fruit to offset the bitter flavor of the leaves. If fresh leaves are not available, dried dandelion is available in capsules from most health-food stores. Dandelion is generally safe and without side effects, although some people may be allergic to the leaves, and compounds in the leaves might interact with certain medications. Discuss dandelion leaves with your doctor to decide if they could be good for you.

About the Author

Joanne Marie began writing professionally in 1981. Her work has appeared in health, medical and scientific publications such as Endocrinology and Journal of Cell Biology. She has also published in hobbyist offerings such as The Hobstarand The Bagpiper. Marie is a certified master gardener and has a Ph.D. in anatomy from Temple University School of Medicine.